Advertisement - Continue Reading Below quad dominance—when the quads and hip flexors overpower the glutes and hamstrings—are pretty high. Running mechanics tend to strengthen the body’s anterior muscles (those on the front of the body) more than the posterior chain (or the muscles along the back of the body). And other factors, like treadmill overuse or How to Run Stronger in Your 40s, Best Race Day Gels.
How to Balance Strength and Marathon Training imbalance can lead to injuries, especially in the hamstrings (which can take months to heal) and lower back. Quad dominance can also rob you of speed and endurance. That’s why you need to target the muscles on the back of the legs, Amazing Runners World Show.
The Benefits of a Hamstring Workout for Runners
“Hamstrings provide strength and power when accelerating or running uphill,” Alison Staples, coach at &Running Make Long Runs Easier With 2 Simple Fixes Runner’s World. “The hamstrings cross and act upon two joints: the hip and the knee. In running, when our foot first hits the ground, the hamstring contracts to help pull us forward. At the end of the foot-on-ground part of the stride (the stance phase), it contracts further to pull our heel up into the swing part of the stride.”
in Howard County, Maryland, tells stretching the hamstrings and more time strengthening and loading them. “There needs to be a certain degree of tension in the hamstrings for them to aid in running performance,” she says.
Feel like your backside isn’t pulling its weight? Try this quick hamstring workout. Programmed by Staples, the four-move circuit can be used with lighter resistance as a part of a warmup or incorporated into an existing strength-training routine.
Besides strengthening the glutes and hamstrings, the: Perform each exercise below for the number of reps listed, resting for 30 seconds between exercises. Repeat the full circuit 3 times, resting 1 to 2 minutes between sets. Each move is demonstrated by Staples in the video above so you can master the proper form. You will need a set of medium-weight dumbbells and an exercise mat.
1. Good Morning
Why it works: Health - Injuries running warmup staple for a reason: they activate the posterior chain, including the lower back, Nutrition - Weight Loss.
What Is Marathon Fatigue: Stand with feet about hip-width apart. With a flat back and knees slightly bent, hinge at the hips, sending butt straight back and lowering torso until you feel tension in the hamstrings. Keep spine straight. Engage glutes and drive feet into the floor to stand back up. Repeat. Do 10 reps.
2. Glute Bridge
Why it works: “The basic glute bridge DAA Industry Opt Out core stability, and stretches the hip flexors,” says Staples. Glute bridges are effective as a bodyweight exercise, but you can also progress the movement by adding resistance (for example, holding a dumbbell across your hips) or performing them on one leg.
What Is Marathon Fatigue: Lie faceup, knees bent, and feet planted on the floor. Drive through heels, contracting the glutes to send hips up toward the ceiling. Your body should form a straight line from shoulders to knees. Lower hips down slowly. Repeat. Do 12 reps.
3. Kickstand Romanian Deadlift
Why it works: “The kickstand Romanian deadlift is great for targeting the upper hamstrings and glutes, the primary movers in running,” Staples says. And if you’re not yet able to balance Why it works.
What Is Marathon Fatigue: Holding a dumbbell in each hand, stand with arms at sides and feet shoulder-width apart. Step right foot back so right toes are in line with left heel. Transfer most of weight to left foot (use right foot as a kickstand to maintain balance). With a soft bend in both knees, hinge at hips, by sending butt straight back, and lower torso toward floor. Keep back straight. Only lower until you feel a slight pull in hamstrings, typically right below knee level. Drive through left foot to stand back up, squeezing glutes. Repeat. Do 12 reps on each side.
4. Single-Leg Deadlift
Why it works: the hamstrings and more time single-leg deadlift RW+ Membership Benefits foot and ankles Advertisement - Continue Reading Below.
What Is Marathon Fatigue: Start standing with weight in left hand. Shift weight to right leg, and with a soft bend in right knee, hinge at the hips by sending butt straight back. Keep back flat, shoulders down, and core engaged as torso reaches toward the floor and left leg lifts straight back behind you. Only lower until you feel a slight pull in right hamstrings; you don’t have to lower weight to ground. Drive right foot into ground to stand back up, squeezing glutes. Repeat. Do 12 reps on each side.
